Research has shown that around 20 million people worldwide suffer from thyroid and 60% of them are undiagnosed. Women are 10 times more likely to have thyroid disorders than men. Thyroid disease is generally divided in 2 ways or you can say there are 2 types that are hyperthyroidism and hypothyroidism.
Hyperthyroidism gland starts to produce thyroxine hormone ( an overactive thyroid) in excessive quantities and hypothyroidism ( an underactive thyroid ) when gland doesn’t produce enough hormones. However, there are two different conditions with their different signs & symptoms.
In this blog we will let you know how to manage thyroid disorder and when to get your thyroid checked.
5 Effective Tips To Manage Thyroid
Healthy Diet
Thyroid patients should have a balanced diet to keep your thyroid in check. A balance diet meaning that includes a variety of nutrient dense foods. Below we have shared a diet chart of thyroid patient that they can incorporate in their day to manage thyroid problem easily.
Thyroid Patient Diet Chart:
|
Meal |
Option 1 |
Option 2 |
Option 3 |
|
Breakfast |
Scrambled eggs with spinach and tomatoes, whole grain toast (1 slice), fresh fruit, green tea/herbal tea |
Greek yogurt with chia seeds and honey, mixed berries, oatmeal with walnuts, herbal tea/water |
Smoothie (spinach, banana, almond milk, flaxseeds), whole grain muffin/toast, fresh orange juice/herbal tea |
|
Mid-Morning Snack |
Handful of almonds/walnuts, a small apple/pear |
Carrot sticks with hummus, a small handful of pumpkin seeds |
Low-fat cheese slice, a few whole grain crackers |
|
Lunch |
Grilled chicken breast/tofu, quinoa/brown rice, steamed broccoli/mixed vegetables, side salad with leafy greens, cucumber, light vinaigrette |
Baked salmon/lentil patties, sweet potato/farro, roasted Brussels sprouts/carrots, side salad with tomatoes, olives, avocado |
Turkey and avocado wrap in a whole grain tortilla, mixed greens with cherry tomatoes and cucumbers, fresh fruit |
|
Afternoon Snack |
Cottage cheese with sliced peaches/pineapple |
Sliced bell peppers with guacamole |
A handful of mixed nuts (unsalted), a few dried apricots/raisins |
|
Dinner |
Baked chicken thighs/chickpea stew, steamed green beans/cauliflower rice, sweet potato mash |
Grilled fish (tilapia/cod) or stuffed bell peppers (with quinoa and vegetables), roasted butternut squash, spinach salad |
Vegetable stir-fry with tofu and various vegetables, brown rice/whole grain noodles |
|
Evening Snack |
Herbal tea with a small piece of dark chocolate |
A small bowl of mixed berries with chia seeds |
A few rice cakes with a smear of almond butter |
Practice Daily Yoga
Yoga postures for thyroid can helps to manage or prevention of thyroid disease. Regular physical activity can help regulate metabolism and improve overall health, which can benefit individuals with thyroid disorders. Here are few postures:
Cobra Pose
To get relief from thyroid problems, you can practice cobra pose. This asana is considered helpful in stimulating the throat and thyroid. To practice cobra pose, lie down on the ground and place the palms on the floor shoulder-width apart. Now while inhaling, lift the chest from the floor and look towards the ceiling. Now bring the body back to the floor. Repeat this yoga.
Bridge Pose
This asana is also called bridge pose. This yoga asana is beneficial for strengthening the back and spine. Studies have shown that the symptoms of thyroid disorder can be reduced by practicing Setubandhasana. To do this asana, lie down on your back and keep your feet slightly shoulder-width apart and bend your knees. Now open your palms and place your hands straight on the ground and lift your waist upwards while inhaling. Come back to the previous position while exhaling.
Cat-Cow Pose
People suffering from thyroid problems should practice Cat Cow. It is beneficial in maintaining the flow of blood in the throat. To do this asana, first make an animal-like posture with the help of wrists and knees. Take a deep breath and exhale. This yoga should be done daily for 10 minutes.
Reduce Stress
Long-term stress may contribute to increased levels of the stress hormone called cortisol. Stress can disrupt the secretion of thyroid stimulating hormone TSH. TSH helps the thyroid gland to release hormones but when it stops working and the T4 levels go down, a condition known as hypothyroidism.
Limit Exposure of Toxins
Toxins found in the environment, such as pollutants, pesticides and heavy metals, can disrupt thyroid function and cause thyroid disorders. To avoid exposure to toxins, choose organic foods, use natural household cleaning products and filter your water. Consider incorporating detoxifying practices such as sauna therapy or dry brushing to help remove toxins from your body and improve thyroid health.
Incorporate Ayurvedic Supplements
Ayurvedic thyroid capsules that made with ayurvedic herbs such as kachnar, haldi, trikatu, amla and kuth mithi which helps to support healthy thyroid function, alleviate symptoms of thyroid disorder and also maintain the secretion of thyroid hormones.
When To Get Your Thyroid Checked
If you have symptoms of an overactive or underactive thyroid, or if you have other conditions that may be related to your thyroid:
- Irregular menstrual cycle
- Changes in energy level & mood
- You may notice Lumps in your neck or have swollen neck
- Changes in your skin & thinning of hair
- weight loss or weight gain
- you may have temperature tolerance issues
